3/16/09

Today was a pretty damn good workout day:

I started off hitting some HEAVY deadlifts:

WOD: 5 sets of 3 reps of deadlifts

I started at 275 and ended up at 335. I didnt complete the last set

Then I got my two friends to do variations of fran.

Fran WOD:

21-15-9
95lb thrusters
pullups

Then I got my sister to do this WOD:

4 rounds for time of:

7 push press at 45lbs
21 KB swings (20 lbs)
12 burpees


THEN I hit this WOD:

3 rounds for time:

7 push press/jerk at 135 lbs
21 KB swings (50 lbs)
12 pullups